08/31/2018

Strength/Skill

Snatches 5×3
5 Rounds @ 2 min
A1. 3 Reps Power Snatch TNG

*add weight per round
A2. Shrugs 8-10 reps (55/35)

WOD
Lil over 
2-mile high club
6 RFT
600 m Row

*2 min rest per round

08/29/2018

Strength/Skill

EMOM 20
ODD 3 rep DL
EVEN 30 DU

Start at 40% 1RM and add weight per round

WOD

6 RFT
10 yd lunges
10 Air squats
10 yd lunges
10 Push-ups

08/28/2018

Strength/Skill

A1. Back squat
5 rounds @3:00
12-10-8-6-4 (Add weight per round)
A2. Weighted KB Good mornings (55/35)
8-10 reps (scale as needed)

WOD

AMRAP 20
400 m Run
25 Sit-ups

08/27/2018

Strength/Skill

A1. 2 Power cleans + 1 Split Jerk
 4 Rounds @ 2:30

**Add weight per round
A2. Turkish get-ups
2 Reps per side (55/35 scale as needed)

 

WOD

12 min Ladder Up
Clean-n-jerk(135/95)
Turkish get-ups (55/35)